Manhattan clam chowder

A piece of crusty French bread is the perfect accompaniment to this chunky, flavorful soup.

• 5 cups basic vegetable stock
• 2 6-ounce cans low-sodium vegetable juice
• 2 8-ounce cans unsalted tomato sauce
• 1/2 cup cooking wine
• 1/2 cup diced leeks
• 4 whole green onions, minced
• 3 cloves garlic, minced
• 1 tablespoon minced fresh tarragon
• 1 tablespoon fresh parsley leaves
• 2 teaspoons fresh thyme leaves
• 2 teaspoons lemon zest
• 1/4 teaspoon ground white pepper
• 1/4 teaspoon ground red (cayenne) pepper
• 2 carrots, peeled and sliced
• 2 cups chopped (1/2 inch chunks), scrubbed, unpeeled red potatoes
• 2 whole celery stalks, halved and sliced
• 1 cup frozen peas
• 1 cup sliced mushroom caps
• 1/2 large sweet green pepper
• 1/2 large sweet red pepper
• 1 can clams with juice
• 2 cups (about 7 ounces) frozen, cooked salad shrimp
• 12 ounces fresh or fresh-frozen cod, cubed

Bring stock, vegetable juice, tomato sauce, cooking wine, leeks, onions, garlic and next six ingredients to a simmer. Add carrots and potatoes. Simmer about 30 minutes. Add remaining vegetables and fish. Cook on low heat until vegetables are tender, about 30 minutes.

Makes 10 cups.

Per 1-cup serving:
165 calories, 15g protein, 1g fat, 48g cholesterol, 250g sodium, 4g fiber